Rx Fitness Blog

Mood & Food

2012-01-28T14:24:00.001-05:00

While visiting my Dad this weekend I picked up his AARP magazine. There I found an interesting article titled Mood & Food. According to the National Instite of Aging; your character may be affecting your weight as much as your diet. Researchers have found that impulsive people weigh as much as 22 pounds more than those who are cautious. Antagonistic people gained as much as 10 pound more over their lifetime than did their friendlier counter parts. Apparently the angry you are the more likely you are to binge eat. Those who are conscientious weigh the least; about 8 pounds less then than those who are not as dutiful. " While you can't change your personality,you can change your eating behavior based on what you know about your personality" says lead researcher Angela R Suttin,Ph.D. Interesting article don't you think? I'm interested in hearing your take.

Spin Classes Rock !!!!!!!!!!!!

2011-12-31T14:31:00.000-05:00

To motivate two of my clients and to show support I started to take spin classes at the gym with them. Little did I realize how much fun and addictive it was going to be. We have been doing these classes for the past 6 months and average 3-5 classes per week. All three of us have lost body fat and increased endurance and leg strength. I have knee issues that keeps me from being able to run. Spin enables me to get the same intense workout without stressing my current knee problem.
The number of calories you burn depends on several factors; your weight, and the intensity at which you work. But to give you an idea Carrie (my client) and I both wear heart rate monitors that shows us our calorie burn and our heart rate. Carrie burns quite a bit more (500-600 calories) because her heart rate gets higher. I burn less (350-400 calories) because my heart rate stays lower. Your heart rate level depends on your inherited genes which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number. So, there are several variables but either way even getting an idea of the calorie burn can help motivation. No, dought spinning with my clients (l like to call them my posse) and the great music makes in spinning fun. Adding spin classes with my normal strength training has stepped up my fitness results.

Why Women Need Weight Training

2011-12-05T13:39:00.001-05:00

Here are more reasons why you should do strength training.
Again and again, research has shown that women who maintain a regular, moderate strength training program benefit from a long list of health advantages. Some still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realize the benefits of resistance training, negative attitudes about women in the weight training room are rapidly fading, according to renowned strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana.

Weight training expert and researcher Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, gives 10 important reasons why weight training for women needs to be taken seriously:

1. Weight Training Will Help You Lose More Fat Than You'll Gain in Muscle. Westcott and his colleagues have done numerous weight training studies involving thousands of women and have never had anyone complain about bulking up. In fact, Westcott's research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up, explains Kraemer.

2. Weight Training Will Help Your New Muscle Fight Obesity. As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long, notes Westcott. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!

3. Weight Training Will Make You Stronger. Westcott's studies indicate that a moderate weight training program increases a woman's strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries. Kraemer notes that most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.

4. Your Bones Will Benefit From Weight Training. By the time you leave high school, you have established all the bone mineral density you'll ever have--unless you strength train, says Westcott. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

5. Weight Training Will Reduce Your Risk of Diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

6. Weight Training Will Fight Heart Disease. Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.

7. Weight Training Will Beat Back Pain and Fight Arthritis. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training for women can ease arthritis pain and strengthen joints.

8. Weight Training Will Help You Be a Better Athlete. Westcott has found that strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.

9. Weight Training Will Work No Matter How Old You Are. Westcott has successfully trained numerous women in their 70s and 80s, and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

10. Weight Training Will Strengthen Your Mental Health. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did, Westcott says. Women who strength train commonly report feeling more confident and capable as a result of their training program.

© 2011 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

Test your Calorie IQ

2011-11-04T12:31:00.000-04:00

You undoubtedly know that if you consume more calories than you burn, you will gain weight—and if you do the opposite, you will lose weight. But do you know where calories come from and what the best way to burn them is? Take the following quiz, based on information from Carole A. Conn, PhD, RD, instructor of nutrition science at the University of New Mexico, Albuquerque (UNMA); and Len Kravitz, PhD, researcher and coordinator of exercise science at UNMA.
1.__T__F The primary source of calories is carbohydrates.

True. All foods come either from plants or from animals that have eaten plants. Plants create carbohydrates, the primary food molecules that contain the energy known as calories. From carbohydrates plants can create other molecules (including fats and proteins) that also contain captured energy. Like plants, humans can use carbohydrates to make many fats and proteins. But the primary source of all calories remains carbohydrates themselves, which plants alone can create.

2.__T__F Carbohydrates, proteins and fats provide the same amount of calories per gram.

False. Different foods have various calorie levels. Why? Their regular servings contain different amounts of carbohydrates, proteins and fats, and these energy-producing nutrients supply different amounts of energy per gram. Fats supply the most energy, at 9 calories per gram. Carbohydrates and proteins provide 4 calories per gram.

3.__T__F Dietary supplements can enhance calorie burning to cause weight loss.

False. Many supplements promise to enhance calorie burning and trigger weight loss without changes in diet or activity level. The major component in these supplements is either ephedra (also known as Ma Huang) or ephedrine, the synthetic equivalent of ephedra. These supplements cannot be recommended for maintaining a healthy body weight, either because they have not been proven effective in humans or because the risks of heart or nervous system problems associated with these supplements may outweigh their benefits.

4.__T__F Endurance training is crucial for calorie burning.

True. Endurance (cardiovascular) exercise contributes to several changes in body cells that enhance calorie burning. To be effective, endurance exercise should use the large muscles of the body in a continuous, rhythmic fashion; be relatively easy to maintain at various workout intensities; and satisfy your personal interests. To avoid overuse injury, regularly vary the mode of endurance training.

5.__T__F Strength training is crucial for calorie burning.

True. The largest component of the calories your body uses is the energy needed to maintain your resting metabolic rate (RMR), or the calories you need at rest to maintain all of your body’s vital processes and systems. Increasing your RMR helps enhance calorie burning. Various factors influence RMR, but the amount of muscle tissue--the body tissue that burns the most calories--is particularly important. As you probably know, strength training builds muscle. And the more muscle you have, the higher your RMR and the more calories you will burn.

SIDEBAR: Interval Training: A Good Calorie Burner

Interval training combines high-intensity work segments with low- to moderate-intensity segments. The following sample interval training program is designed to enhance your body’s calorie-burning capacity. Choose an endurance activity you enjoy, such as walking, jogging, cycling, rowing, stair climbing or elliptical training.

Begin gradually with a 3- to 5-minute warm-up of light-intensity cardiovascular activity to prepare the heart, lungs and musculoskeletal system for the workout to follow.

•After the warm-up, train for 4 minutes at a high intensity, then for 4 minutes at a light to moderate intensity.

•Alternate these 4-minute intervals for the entire workout to enhance the calorie-burning cellular systems. During the high-intensity interval, you should feel comfortably challenged. During the moderate-intensity interval, you should feel somewhat challenged.

•Start with a 20-minute workout and progress to 60 minutes over several weeks, according to your fitness level.

•For variety, regularly alternate the interval program with a continuous cardiovascular exercise program— one in which you work out at a steady, moderate rate.

IDEA Personal Trainer, Volume 2004, Number 9

October 2003

Moving Beyond Roadblocks

2011-10-28T09:41:00.000-04:00

What a great article. I have heard most of these excuses many times over. The author's solutions are on the money. Enjoy

You want to exercise regularly, but you keep encountering roadblocks—those persuasive excuses you come up with for not sticking to your plan. To make exercise part of your life, you need to identify your roadblocks and find ways to move beyond them. Sherri McMillan, MSc, co-owner of Northwest Personal Training & Fitness Education in Vancouver, Washington, and 1998 IDEA Personal Trainer of the Year, offers some help:

Excuse #1: I Don’t Have Enough Time. A perceived lack of time is a common excuse for not exercising. When life gets hectic, exercise is usually the first thing to go. It’s easy to convince yourself that the morning jog can wait until lunchtime or after dinner, and then tomorrow!

Solution. Commitments, responsibilities and the demands of work, family and social life are always going to be there. You can choose to prioritize exercise now—or you can wait until you are forced to make it a priority. Unless you take care of yourself today, one day you may find yourself unable to take care of your business, family or any of your other interests. Research has shown that people who exercise are not only healthier but more productive. Even just 10 to 30 minutes a day of exercise, if done consistently, can provide heath benefits. How about scheduling 30-minute appointments with yourself in your day planner?

Excuse #2: I Have No Energy. When you have had a long day at work, it’s tempting to want to go home, sit down on the coach and “zone out” in front of the television.

Solution. Schedule your workout for a different time. Get up 45 minutes earlier and go for a walk. Or keep your fitness gear in the car and go straight to the gym on the way home. It may be a good idea to schedule workouts with a friend—you won’t want to disappoint your buddy by not showing up. Know, too, that exercise gives you more energy!

Excuse #3: I Hate Exercise. Exercise can seem like a chore if the activity you’ve chosen doesn’t appeal to you.

Solution. If you can discover a type of exercise you enjoy and stick to it, eventually you will find you need exercise—physically and mentally. What activities have you tried? Do you like hiking or walking with friends? Do you ever use headphones and listen to music while you work out?

Excuse #4: I Can’t See Any Results. You’ve been exercising religiously for five weeks and you haven’t lost any weight. You give up because you’re frustrated.

Solution. Stay off the scale! Weight is not an accurate way of measuring your progress. Think about the progress you have made. Maybe you can walk 20 minutes longer or lift heavier weights than you could in the beginning. You are making progress, even though you may not see it on the scale.

Excuse #5: I’ll Never Be Perfect. You have an all-or-nothing attitude. You think it’s not worth exercising because your body will never be perfect. Or you plan to work out for an hour and when something comes up that keeps you from getting to the gym for that amount of time, you skip the workout.

Solution. When it comes to exercise, any activity is better than none. Sometimes, striving for perfection is what leads to failure. Focus on how your body feels, not how it looks. The trick in trying to stick to a long-term plan is learning to compromise. If you don’t have a full hour, just go for 30 minutes, or even 15.

Excuse #6: I Feel Deprived. The chocolate cake staring you in the face is too great a temptation to resist in exchange for potential weight loss down the road. You eat three pieces and feel too bloated to exercise. You feel deprived if you have to resist high-fat foods or give up other activities to fit exercise into your schedule.

Solution. Imagine that each time you work out or refrain from overeating, you are not depriving yourself, but actually giving yourself something—spiritually, emotionally and physically.

IDEA Health Fitness Source, Volume 2003, Number 4

April 2002

Fit Over 50

2011-10-10T16:10:00.000-04:00

Yes, it's possible. No longer do we (and yes I say we) want to just accept getting older and looking forward to our retirement sitting on the porch. Most of us want to keep looking great, feeling stronger and still having confidence in our bodies.

According to Robert Wolfe, a professor of geriatrics and director of the Center for Translational Research in Aging and Longevity at the University of Arkansas for Medical Sciences. "As a rule, muscle mass declines with age, starting in the 40s and picking up speed after about age 50. Then the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there's an increasing net deficit." With the loss of muscle the metabolism slows down. You gain more body fat and can loose mobility. Not to mention the risk for osteoporosis. Don't you deserve better?

This is were strength training is so important. I have a fitness class I teach in New Market consisting people between the ages of 60 to 78. The class consist of strength training, balance work and cardio. All have seen results from improvement in bone mass,stamina and strength. One gentleman never exercised before he started private training sessions with me. He trained with me 3 times a week and with in 1 year he was running 5K's. I am so proud of all of them. Most of these people travel out of the country and came back saying how relieved they were that they had the endurance to enjoy their trips.

Starting a training program can be a bit over whelming for many. Especially, if you haven't ever really exercised let alone personal trained. Each of my sessions are specifically design around each client. As we get to know each other I will learn what motivates you and your training style. I can work around any limitations or health issues you may be struggling with. With that I design your workouts to get the job done. I do recommend you train with me 2 or 3 days a week. Within a month of consistant workouts you will feel you have more energy. Two months you will feel stronger and have more balance. By the end of 6 months you will see a difference in your body. Ofcourse, all this depends on what you do on your own and mindful eating. My goal is to inspire you to reach your fitness goals in a way that you will make it lifestyle change. We all deserve to have the best life possible. I would be honored to help you reach all your fitness goals. Be it 5K's, touring china's great wall, skiing, riding horses or hiking.

Alternative Grains by Matthew Kadey

2011-09-22T09:48:00.000-04:00

The research is in. Without a shadow of a doubt, whole grains are far superior with respect to disease prevention and weight management than their refined counterparts. The list of reasons why is long, but here are the Coles Notes:

1.More vitamins and minerals including selenium, vitamin E and magnesium.

2.More phytochemicals, which wage war against disease-causing free radicals.

3.More appetite-quelling, heart-protective fiber.

4.A lower glycemic index, which reduces blood sugar spikes and, hence, diabetes risk.

And now the cat is out of the bag, and everyone seems to be hopping on the “whole grain” bandwagon as the media exalts their nutrition virtues and the Atkins craze becomes a thing of the past. Thing is, much of what health savvy individuals are consuming is brown rice, oats and whole wheat. This is coming at the expense of the wide array of other whole grains that are begging for some masticating attention. So in the name of culinary diversity, here are five lesser utilized whole grains that have the goods to fight disease, boost training results and re-stimulate a bored palate.

Quinoa

I’D: Although almost always consider a grain, quinoa (pronounced “keen-wa”) is actually a seed gleaned from a plant related to spinach and grown almost exclusively in the South American Andes. Unlike most crops, it thrives in drought conditions at altitude. It is most often sold in its beige form, but red and black quinoa is also sporadically available.

Nutrition Advantage: The Incan empires often looked to quinoa, which they called “the mother of all grains,” as a means to keep army personnel strong and energetic. That is because they knew what we are just beginning to appreciate: quinoa is a nutrition powerhouse. Unlike most other grains, this ancient grain boasts all the essential amino acids (including lysine, which often has a poor showing in plant-based foods), making it a complete source of protein. Read: it’s ideal for post-workout recovery. A one cup serving also supplies laudable amounts of fiber, folate, zinc, iron, manganese, phosphorus and magnesium. Magnesium is a crucial component of hundreds of biochemical reactions including normal muscle and nerve function, heart rhythm regulation, bone strengthening and immune system support. US Department of Agriculture scientists reported in the American Journal of Clinical Nutrition that subjects who had poor magnesium status were more likely to be inflicted with heart arrhythmias and poor blood glucose control. It’s likely that reliance on a fast food, convenience-fare diet (not that atypical these days) would come up short in magnesium. Lacking any gluten, quinoa can be enjoyed by those who are sensitive (i.e., Celiac disease) to this protein. If it wasn’t for a lack of vitamin C, quinoa just may be the perfect shipwrecked food.

In The Kitchen: Quinoa has a nutty, palate-pleasing taste and cooks up in only 10 to 15 minutes. Much faster than brown rice. Use a 2:1 water to grain ratio and take it off the heat when the water has soaked in and the germ unfolds like a little white tail. To intensify the flavor, try toasting quinoa in a skillet for a couple minutes over medium heat till darkened prior to boiling and add spices such as turmeric or chili powder to the cooking water. It is also best to rinse quinoa well before cooking to remove any remnants of a bitter coating called saponin.

Amaranth

I’D: Not all of the 60 or so species of the amaranth plant are cultivated to be eaten. Certain varieties appear as weeds, while others are used for ornamental purposes and have vibrant, kaleidoscope leaves. The seeds are diminutive oval shaped with a creamy complexion. Amaranth was a dietary staple of the Aztecs, believing it possessed supernatural powers even incorporating it into religious ceremonies. In fact, the emperor Montezuma collected it as a tax. In similar vein to quinoa, Amaranth grows in poor climatic conditions such as drought.

Nutrition Advantage: Amaranth contains an unusually good quality protein for a plant source, similar to that of buckwheat and quinoa. It also dishes out worthy amounts of iron, magnesium, calcium, copper and manganese. Giving your diet the roughage treatment, this Aztec go-to whole grain has among the highest fiber levels (more than quinoa) of any of the grains, with nine grams in one half cup uncooked. It is recommended that women and men consume 25 and 38 grams of fiber daily, respectively. All indications are that most of the population is coming well short of this. Looking up, amaranth leaves are an outstanding source of vitamin K with well over a days requirement of this bone strengthening, blood clotting vitamin in just one cup of raw leaves. Like quinoa, amaranth is a gluten-free grain.

In The Kitchen: Amaranth's earthy flavor becomes more pleasing when toasted prior to cooking. Toast in a nonstick skillet for roughly four minutes and then add one cup of grain for each two and a half cups of boiling water, cover, reduce heat and simmer for about 20 minutes. Strongly consider adding aromatics to the cooking liquid such as ginger, herbs and spices. Make it into a breakfast cereal by using apple slices, cinnamon and nutmeg while cooking and topping with nuts and fresh berries. Amaranth flour is commonly available but needs to be mixed with other flours for baking yeast breads, as it contains no gluten. One part amaranth flour to three to four parts wheat or other grain flours is a good bet. For pancakes, only amaranth flour can be used.

Wild Rice

I’D: Native to North America, wild rice is a seed of an aquatic grass traditionally harvested by Native people of the northern Midwest. These days, most wild rice is commercially grown and is also cultivated in areas of Africa, Southeast Asia and Southern China.

Nutrition Advantage: In addition to plenty of complex carbohydrates to help replenish muscle energy stores following a stiff workout, wild rice contains the most folate of the rice varieties. Folate is a B vitamin that, on top of helping prevent birth defects, lowers levels of homocysteine, a protein that has been linked to heart disease and cognitive decline. Adults with low levels of folate in their blood, according to researchers at the University of York in England, are 40 percent more likely to suffer from depression than those with normal stores of this B vitamin. Further, a 2007 study in the journal Circulation concluded that folate is effective at preventing strokes. Wild rice is a safe food for those allergic to gluten.

In the Kitchen: Cooked wild rice has a rich nutty smoky flavor and chew texture. The hand harvested, organically grown varieties possess the best, most complex flavors. It should be rinsed prior to cooking, which removes unwanted particles such as hulls or storage debris. For each one cup of wild rice, use roughly three cups of water and don’t expect quick results. It takes about 45 to 60 minutes for wild rice to fully cook (indicated by when the kernels begin to burst). Good things come to those who wait. Again, any sort of flavoring agents such as spices, walnuts and dried cranberries can be tossed with wild rice. Wild rice has a longer shelf life than most grains because it is dried and slightly fermented.

Barley

I’D: Ranking fourth behind wheat, rice and corn in terms of overall world cultivation, much of today's barley is used for livestock feed, to make the sweetener malt syrup or fermented to produce beer. That’s too bad because as a whole food, it’s exceptionally nutritious.

Nutrition Advantage: Like oats, barely contains a soluble fiber called beta-glucan, which is a non-starch polysaccharide that reduces blood sugar spikes and binds up cholesterol, preventing its absorption. Thus, many studies have demonstrated that higher intakes of beta-glucan can reduce overall and LDL (“bad”) cholesterol levels offering protection against heart disease. It just happens that barley contains more of this cholesterol buster than oats. Plus, it trumps other whole grains with respect to selenium. It seems selenium has the ability to fend off cancer, preserve muscle strength and prevent cognitive decline. It does all this as part of proteins known as selenoproteins, which serve many vital functions such as regulating thyroid hormone activity and acting as a defense against oxidative stress induced cellular damage.

Although most barely available commercially is pearled or pot (scotch), hulled barley has only the outer husk (hull) removed and is the most nutritious form of barley, since the bran and germ are left intact. Its superior nutrient content such as more iron, thiamin and fiber makes it worth hunting down. You can tell the difference between pearled barely and “whole” barely by its lighter color and smaller size. All barely contains a small amount of gluten, so those who are sensitive need to experiment with tolerance.

In The Kitchen: Barley is an excellent addition to soups, salads, casseroles and stews. On its own, barley cooks about as fast as a tortoise with nowhere to be. Add one cup of barely to two and a half cups of boiling water, reduce heat, cover and simmer for 50 to 100 minutes. Hulled barely will need the longest to cook thoroughly. Because of it’s drawn out cooking time, it is best to rustle up big batches at a time.

Buckwheat

I’D: Buckwheat is a seed of a plant native to northern Europe and Asia that is related to rhubarb. In Japan, buckwheat is ground into flour to make very nutritious soba noodles. Bees are particularly fond of buckwheat flowers and hence buckwheat honey that is fairly common in North America. Buckwheat groats, also called kasha, is whole grain buckwheat in which only an inedible hull is removed from the kernel.

Nutrition Advantage: Like amaranth and quinoa, buckwheat is free of gluten and contains a significant amount of the amino acid lysine, making it a fairly complete protein that will help repair and build lean body mass. There are also several valuable nutrients such as magnesium, B vitamins, copper, manganese, selenium and phosphorus. Buckwheat is also pumped full of antioxidant phytochemicals including rutin, which is not found in other whole grains. Rutin is thought to improve circulation and prevent LDL cholesterol from clogging up blood vessels. A Canadian study found that buckwheat extract was effective at lowering blood glucose in diabetic rats. The researchers surmise that the compound chiro-inositol, which is found in substantial amounts in kasha, functions to regulate blood sugar.

In the Kitchen: With a 15 minute simmer time, buckwheat is quick-cooking and versatile. It can be used in pilafs, salads, stuffings, stir fries and soups or in replace of a portion of meat in burgers and meatloaf. If you find the taste a little too overpowering on its own, try mixing some buckwheat in with other grains like rice or quinoa when serving as a side dish. On the stovetop, add one cup of buckwheat to two cups of boiling water, cover, reduce heat and simmer for roughly 15 minutes.

References:
1.Brigelius-Flohé, R et al. Selenium compounds and selenoproteins in cancer. Chem Biodivers. 2008 Mar;5(3):389-95.
2.Gilbody, S et. al. Is low folate a risk factor for depression? A meta-analysis and exploration of heterogeneity. J Epidemiol Community Health. 2007 Jul;61(7):631-7.
3.http://www.nutritiondata.com
4.Kawa, JM et al. Buckwheat concentrate reduces serum glucose in streptozotocin-diabetic rats. J Agric Food Chem. 2003 Dec 3;51(25):7287-91.
5.Nielsen, F et. al. Dietary Magnesium Deficiency Induces Heart Rhythm Changes, Impairs Glucose Tolerance, and Decreases Serum Cholesterol in Post Menopausal Women. Journal of the American College of Nutrition, Vol. 26, No. 2, 121-132 (2007)
6.Lauretani, F et al. Association of low plasma selenium concentrations with poor muscle strength in older community-dwelling adults: the InCHIANTI Study. Am J Clin Nutr. 2007 Aug;86(2):347-52.
7.Rayman, MP et al. Food-chain selenium and human health: emphasis on intake. Br J Nutr. 2008 Aug;100(2):254-68. Epub 2008 Mar 18.
8.Theuwissen, E et al. Water-soluble dietary fibers and cardiovascular disease. Physiol Behav. 2008 May 23;94(2):285-92. Epub 2008 Jan 5.
9.Wang, X et al. Efficacy of folic acid supplementation in stroke prevention: a meta-analysis. The Lancet 2007; 369:1876-1882.

Fitness Results. When will I see them?

2011-09-02T09:41:00.001-04:00

   I know it's frustrating when you feel you have been working out and not seeing the results you expect. Sometimes, I think people just don't know what to expect as far as workout results and when they should see change.
   First, figure out what's your definition of fitness. We all have our own idea's. For me it could be being toned, looking good for my age, feeling strong and confident in how I move through my day. For some of my clients it's having more energy. I have a client in her mid 70's definition of fitness was to be able to get up and down off the floor easily and play hide and seek with her grandchildren without fatiguing so quickly. Another client wanted to lose body fat.
   Now, here are some realistic results you can expect when you start exercising (here is the kicker) consistently. I am basing it on client results. Most of my clients who get the best results are the ones who strength train at least 3 days a week, do cardio for at least 45 min 3 days a week. And of course eat in a mindful way. It may be a surpirse to you but most of my clients who see results don't hard core diet. The ones I found that it was difficult to continue on the plan or workout because of the low calories that most extreme diets require.
    In the first month you should feel stronger and have more energy. The second month you should start seeing some tone. The third month, if body fat loss is your goal; you should see the scales move a bit and you feel your cloths are fitting differently. Forth month on (depending on your exercise and eating commitment) is when you get the best results. Below are some of my clients results in their own words you can check out their full testimonial on my testimonial page.

   Barabra age 62 after 2 months of exercise; Feeling of empowerment as I have taken an active role in improving my level of fitness; balance has improved considerably, as has upper body strength. Between personal training and proper shoes, have noticed significant reduction in knee pain.

Carol   age 63 Significantly better muscle strength; stabilized bone density. Body feels better, and I can use exercise to deal with muscle pain (of which I have relatively little).

Buffie age 42 after 4 months of exercise; My energy level is way higher - I get much more accomplished during my typical day than I used to. I've noticed some toning, and reduction of cellulite on my thighs. Yay! I've also lost 9 pounds, and feel much stronger. I used to get winded climbing stairs or carrying my suitcase around the airport, but I don't anymore.

Lauree age 54 after 4 months of exercise. I have seen a lot of improvements. I have lost weight, I have toned up, I have muscles that I never had. I have more energy, I feel better about myself, and my clothes are looser than they were before. I now have a desire to exercise, and when I don't do it, I miss it. Training with Sandy has given me the energy to want to continue to become healthier.

Jeannie   age 70 after 8 months of exercise   I have definitely seen an improvement in my muscle tone and strength. I will work out harder and longer with my trainer than I would otherwise. I am in good shape for my age and I feel confident that I am doing what I need most so it is worth the investment of time and money. I still need to lose 20+ pounds but I know the problem is with my eating not my exercise.

   Bottom line fitness is a lifestyle. Some of the girls above strength train 2 days a week, others 3 days a week. All do other activities such as walking, cardio classes even getting out playing basket ball with thier kids. Do something you enjoy and try to find a workout buddy. It motivates me and I introduce my clients to each other so they can motivate and support the other. Most of all be patient with yourself. Things don't happen over night. It takes time. If you find yourself getting demotivated call on a personal trainer or a friend to help you get back on track. It's all worth it. Fitness and health is the best gift you can give yourself and others.

What makes people successful in their fitness endeavors?

2011-08-08T11:41:00.000-04:00

I train have worked with many clients who all wanted the same goals, to lose body fat and tone. The ones who stand out are the ones who are willing to make fitness a lifestyle. What does this mean? Here are 5 steps that will ensure success.

1. Strength train atleast 3 times a week ( If doing total body) Strength training, such as weightlifting, are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss. Here's something else to think about; after the age of 30, you lose approximately 3% of your muscle mass each decade thereafter. So, to maintain strength and muscle as we get older we need to strength train.

2. Do some kind of Aerobic exercise atleast 3 times a week. 30 min or more. If you want to kick up your results do some cardio every day. Find something you like to do, such as spin class, swimming, hiking, etc.

3. Eat mindfully. You know what your suppose to eat and what your not suppose to eat. Sugar is a big culprit in weight gain. Don't skip meals. And don't eat for weight loss. Eat to stay healthy. Bottom line it's calories in and calories out.

4. Find people that will motivate you. Invite them to walk with you. Find a workout partner that has the same goals and that will push you on the days you just don't want to workout.

5. Be patient. It takes time to change habits. In a few weeks you will feel stronger and have more endurance. After 60 days you will see some toning and in the 4-6 month range you will see substantial change in your body.

6. Lastly, Be consistent in your workout regime. A day this week and two days the next isn't going to help you reach your goals.

I find my clients who workout consistantly, strength train and do cardio several times a week get the best results. Once you start seeing those results that is your motivator. If you have trouble figuring how to get your workout program going and are one of those people who have trouble staying consitant; it's worth it to you to hire a personal trainer. All the work you put in will be worth in when you have energy to enjoy the life style you want and want to contunue to have.

Body Image Quiz

2011-08-03T06:40:00.000-04:00

Do you like what you see or are you always wishing for something different?

Find out with our quiz.

1. Do you like what you see in the mirror?

(0) Heck yeah, I love it.

(1) If I've made an effort.

(2) I have bad days.

(3) Never.

2. Do you enjoy going clothes shopping?

(0) Yes, I live for it and everything looks so great on me.

(1) If I can find something I like, yeah.

(2) If I'm having a good day.

(3) I hate it as a look terrible in everything.

3. How long does it take you to get ready in the morning?

(0) 5 minutes, comb hair and run.

(1) 15-30.

(2) 30-1 hour.

(3) Over an hour.

4. Are you comfortable being naked with a partner?

(0) I want lights, ceiling mirrors and lots of action.

(1) By candlelight - romantic and flattering.

(2) Nope, I'm keeping my vest on and the lights off.

(3) I don't bare all for someone I'm trying to attract!

5. How do others see you?

(0) Very sexy.

(1) Fairly attractive, but no supermodel.

(2) Not the worst looking soul, but fairly ugly.

(3) Unattractive in every way.

6. Do you think your friends are all more attractive than you?

(0) No, I'm the most attractive.

(1) No, we're all about the same.

(2) Some, but not all.

(3) Yes.

7. Negative thoughts about how I look preoccupy me.

(0) Never.

(1) Sometimes.

(2) Always.

8. Someone compliments you on how you look, what do you say?

(0) Thanks, I know I am not terrible!

(1) Oh, I'm not terrible, really? (Smile inside)

(2) Liar, I look awful.

9. What would make you happiest?

(0) Everyone thinking I'm intelligent.

(1) Everyone liking me.

(2) Everyone thinking I'm stunning.

10. How do you feel about dieting?

(0) Ugh, lettuce, no thanks, besides I'm perfect.

(1) I find they only work if they are balanced and mixed with exercise.

(2) I live for them, I'm on a different one every week.

Points Scoring

0-8 Self Assured: You love yourself, which is great! Remember to focus on health, not weight or looks and enjoy the you, you are! Modestly exude your confidence and know you are great!

8-14 Balanced: You have a good body image and a good outlook. Carry on as you are, but do allow yourself a treat every now and again.

14-20 Need a Boost: OK, you are generally happy, but occasionally get insecure, just like anyone does. Do something to boost your self-esteem and remember to practice self care and use those affirmations!

20-26 Far Too Low: You have poor body image and self-confidence and need to get more positive. Start saying affirmations and work on reframing those negative thoughts. You can think about talking to a counselor or friend to get some support during this time.

Body Image in Todays World by Amy Hooper.

2011-08-03T06:36:00.005-04:00

Unfortunately the problem of stereotypes in today's world is poisoning our self-esteem. Magazine cover models have perfect faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don't look that way. Expensive designer clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.

Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think I'm not good enough or I'm ugly. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves "I am good enough" or "I am beautiful". So often we forget that our uniqueness makes us who we are and who we are is special and worthy of praise!

Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. (1976) demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves. Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).

How To Guide: Fostering a Positive Body Image

Developing a positive body image and a healthy mental attitude is crucial to a person's happiness, mental health and wellness.

Exercise - but not to lose weight. Certain types of exercises will help you to focus your mind and learn about your body. This will in turn improve your body image! Take a yoga, Tai Chi or pilates class. These workouts are great not only because they help you lose weight, but because they demonstrate how to focus in on how our bodies feel. The emphasis of these types of exercises is to be in touch with your body; understand the complicated nature of the body; and, recognize how incredible our bodies are as they help us move, lift and even hug. Pay attention to your body and do not try to ignore or hide it. These classes also allow us to feel more in control and comfortable with our own bodies relatively quickly. All of this helps build confidence and self-esteem, which directly impacts our body image, and ultimately develops empowerment and strength.

Relaxation or Meditation. By practicing deep relaxation or meditation, you can redirect your mind away from self-critical thoughts, and refocus toward more positive ways of thinking. This can help you gain perspective and decrease anxiety.

Values Matter. Focus on your inner values. If you want to be a kind empathetic person, practice empathy and kindness. Not just to others, but to yourself as well! Understanding that who you are is more important that what you look like can help lead to more acceptance and self-love.

Affirm. An affirmation is a short, positive statement about you in the present tense. This statement affirms what you most want and need in your life. The reason for having an affirmation is to calm intrusive anxiety and worries, correct negative beliefs and to prevent self-sabotaging. In short, the affirmation you create will help you to feel calm, grounded and in control. Try creating your own affirmation. Repeat it to yourself throughout the day, particularly during times of stress. This statement will remind you of what an incredible woman you truly are and what you can accomplish with your strengths. Create and repeat positive affirmations such as "I love and approve of myself" or "I am a strong, confident person".

Assertive. Learn to practice assertiveness skills. Being assertive and having a sense of self-control helps you to like who you are. Practice saying no when you do not want to do something someone asks of you. Speak up about what movie you want to see instead of following what someone else wants. If you would like for something to happen ask for help. You might actually get what you want and feel better about yourself for making it happen.

Self-Care. Treat your body respectfully. Nourish it with the healthy food it wants. Do not abuse your body with hours on the treadmill; enjoy a fun walk outside instead. Take a warm bath; get a massage; or simply pamper your skin with lotion if it gets dry or sunburned. These are ways to take care of yourself. If you practice self-care and self-love, you will feel more accepting and positive about your body and yourself.

Adventure. Read fun books, find new hobbies, new friends, study art, or a new language - just try something new. Doing new things will stimulate your brain and help you to see the world differently. It will also help you to take your mind off those negative thoughts.

Attitude. Have an attitude of gratitude. Take time to reflect on all the positive things in your life every day. Think about everything you have and can practice being grateful for. Each night think of one thing that happened during the day that was good or fun or positive. Maybe you helped someone crossing a street; picked up litter from the sidewalk; walked 4 blocks to run an errand instead of jumping in the car; called a friend you haven't spoken to an several weeks; turned your phone or computer OFF for 15 minutes to have some quiet, introspective time.

Fitness can be Fun!

If after trying all those techniques of improving your body image, you decide you want your body to be different, don't punish yourself, try something fun instead. Todd Tones, Elite fitness expert gives his readers a few tips on how to get your body feeling good and improve your body image.

1. Find ways to make getting fit fun - If you have to drag yourself to workout maybe you should change what you are doing.

2. Try something - this is a great way to boost your body image. Take a class, or try a new workout routine.

3. Keep your motivation high by sharing your success with friends and family. Start a blog!

4. Be realistic - if your goal is to lose weight, and get in shape don't expect it to happen overnight.

5. Get a nutrition boost - stop feeling guilty about what you have been eating and start eating right!

Learning to love yourself takes some practice, but you are worth it!

References

Allebeck P., Hallberg D., and Espmark S. (1976). Body image - An apparatus for measuring disturbances in estimation of size and shape. Journal of Psychosomatic Research, 20, 583-589.
Stein D., Orbach I., Shani- Sela M., Har-Even D., Yaruslasky A., Roth D., Meged S., Apter A. (2003). Suicidal tendencies and body image and experience in anorexia nervosa and suicidal female adolescent inpatients. Psychother Psychosom 7, 16-25.

Make your own Protien Bars

2011-07-25T08:31:00.000-04:00

Peanut Butter Fudge Protein Bars

Nutrition Info

Calories: 221.0

Fat: 11.1g

Carbohydrates: 12.8g

Protein: 15.5g

Ingredients1 Cup Natural Peanut Butter

3 Tablespoons Honey, or to taste

1 1/2 cups Chocolate Whey Protein Powder

1 Cup Uncooked Oats

2-5 Tablespoons water

(optional) 1 Tablespoon of unsweetened cocoa

Directions

Mix the peanut butter and honey in a bowl,microwave for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.

Press (hard) into a 9x9 tray and refrigerate for 20 minutes. Cut into 12 equal bars.

Mmmmm!

Number of Servings: 12

Exercise Intensity and Metabolic Syndrome: Is Harder Better? By by Len Kravitz, PhD

2011-06-26T17:54:00.001-04:00

Irving, B.A., et al. 2008. Effect of exercise training intensity on abdominal visceral fat and body composition. Medicine & Science in Sports & Exercise, 40 (11), 1863–72.

Metabolic syndrome is a cluster of CVD risk factors that are associated with elevated blood triglycerides, hypertension and insulin resistance. Having three or more risk factors is the criterion for metabolic syndrome. See the sidebar “Risk Factors for Metabolic Syndrome” for details.

Central obesity, measured by waist circumference, is a risk factor for metabolic syndrome. The good news is that cardiovascular exercise has been shown to be an effective strategy for decreasing visceral abdominal fat. However, there is no widespread consensus as to what dose of exercise will achieve the most healthful effect.

In this 16-week study by Irving and colleagues, researchers looked at 27 moderately obese (BMI = 34 ± 6 kg/m2), sedentary (reporting an exercise frequency of less than 2 days per week), middle-aged (51 ± 9 years of age) women with metabolic syndrome. Subjects were randomly assigned to one of three different 16-week interventions:

1.Seven subjects maintained their current level of activity (< 2 days per week) or inactivity, thus serving as the control group.

2.Eleven subjects exercised 5 days per week at an intensity ≤ lactate threshold (the point in exercise where lactate accumulates in a nonlinear manner, which is approximately an RPE of 10–12), expending 400 kilocalories each session.

3.Nine subjects exercised 3 days per week at an intensity lactate threshold (RPE 15–17) and 2 days per week at an intensity ≤ lactate threshold (RPE 10–12), equaling 400 kilocalories per session.

Groups 2 and 3 both did walk/run exercise programs that totaled 2,000 kilocalories per week. No subjects altered their diet during the study.

The results? Only the high-intensity exercise group (group 3) significantly decreased body weight, BMI, percent body fat, fat mass and waist circumference. This group also showed an increase in high-density lipoprotein cholesterol (the healthy cholesterol) and a decrease in triglycerides. Although the kilocalorie expenditure was matched for the two exercise groups, the researchers suggest that postexercise oxygen consumption (exercise afterburn) was likely greater in the high-intensity group, as this has been commonly shown in previous research.

Take-Away Message: This study adds to the increasing number of investigations suggesting that female clients who want to obtain optimal health benefits and reduce risk factors for metabolic syndrome should follow a training program of progressively increasing intensity. Initially, and very importantly, get clients regularly exercising and being physically active on most, if not all, days of the week (expending around 2,000 kilocalories per week). Then, progressively provide the exercise direction for them to get “fitter” with gradual increases in exercise intensity in their cardiovascular workouts.

Workouts for Fat Loss

2011-06-07T10:04:00.000-04:00

To maximize your fat loss, try these workouts. For assistance in designing effective, safe workouts, consult with a certified personal trainer.
Go Hard
A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:

5–6 x 3 minutes at 95%–100% maximum (max) heart rate (HR) with 2-minute active recovery periods
4 x 4 minutes at 95%–100% max HR with 3-minute active recovery periods
8–12 x 30 seconds fast with 1-minute active recovery periods

Each of these interval workouts should include a warm-up and a cool-down.

Go Very Long
Long runs or bike rides (≥ 1.5–2 hours at 65%–70% max HR) that stimulate mitochondrial synthesis and promote the depletion of glycogen threaten the muscles’ survival, since carbohydrates are muscles’ preferred fuel. In response to this threat, muscles “learn” how to use fat more effectively and over time become better fat-burning machines

IDEA Fitness Journal, Volume 7, Number 5

Great In Home Fitness Equipment Idea's

2011-05-31T14:43:00.000-04:00

Even though fitness is very important to our quality of life; it can be hard to fit into our daily lives. If you don't have time to go to the gym but still would like to get a workout in; how about working out in your own home or in your back yard. You don't need as much fitness equipment as you may think. Most of what you need isn't expensive and doesn't take up a lot of room. Here are a few ideas.

A medicine ball can be fun to use during a ab crunch to kick up your intensity. Try doing a ab crunch while throwing the medicine ball back and forth to your partner.

You can get a total body workout on the stability ball. Remember the size of the ball is determined by your height.

3. Resistance Bands are another great strength training tool. As in this picture you can incorporate them with the stability ball. They come in a variety of strengths and are very portable.

4. The BOSU Balance Trainer was designed to be used on either surface and can enhance flexibility, promote balance and stability, reshape your body, build strength, fine tune sport-specific athletic skills and provide a cardiovascular workout.

5. The versatility of dumbbells allows you to easily adapt your dumbbell workouts to your goals (e.g. strength, endurance, power). Also, you can do these exercises in the gym or at home with your own dumbbells.

These a just a few pieces of equipment you can purchase that will get you to the fitness level you desire. Many of my clients ask me where can they purchase this equipment. I realize you all are busy and so I did the shopping for you. Now you can log on to the Rx Fitness Store and purchase what you need and have shipped to you. I personaly added the fitness supplies to the store site that I use during my training sessions. Periodically I will update it so keep checking in. Please feel free to contact me if you need help finding the right fitness equipment to fit your needs and fitness level.

Spice Up Your Workouts

2011-05-08T19:49:00.000-04:00

If you've been working out for a while and haven't seen results you may need to tackle it in a more creative way. Spice it up with interval training. Many of my clients have seen great results with this type of workout. Here is a few variations that may help you get better results.

Option I Strength exercise and Cardio Interval

Strength exercise with a one minute cardio exercise. (example: step ups, quick feet, jogging etc) Do two exercises for chest, back, legs (squats or leg press) 3 sets and 2 sets leg ext mach, lunges and dead lifts. Two exercises for arms (bicep curl and dips)
Cardio bouts should be in your 70 to 80 % heart rate zone.

Option II : Push Pull Interval

This workout works opposing muscles groups
Chest exercise - Back exercise (push ups and pull ups)
Quad exercise - Hamstring Exercise ( Leg extensions and Leg Curls)
Biceps - Triceps ( bicep curl - dips)

Don't forget the ab work.

The Best Way To Measure Weight Loss (Hint: Not The Scale)

2011-04-12T15:56:00.000-04:00

One of the most frustrating things about weight loss is that it all too often becomes a battle with the scale. A feeling of hopeful anticipation can quickly turn into one of disappointment, frustration, and despair if we feel like the scale doesn't reflect our hard work. Sometimes it seems that the scale will not budge, no matter what new healthy habits we put in place, which can railroad any motivation to continue those healthy behaviors. Are we really to blame for these feelings of frustration? We live in a culture that focuses on quick results, which isn't always conducive when measuring weight loss. But the good news is there are other ways to measure your weight loss progress, and none of them have to do with stepping on a scale.

If you go to your doctor or if you decide to seek help from a dietitian, they will take some anthropometric measurements. These can include weight, height, BMI, waist circumference, skin fold measurements, etc. Changes in some of these anthropometric measurements may be a better indicator of overall health improvement versus your weight on the scale. For example, waist circumference is a measurement that has many health implications because it is an indication of abdominal fat. According to the National Institute of Health, an increased waist circumference measurement could lead to increased risk for type 2 diabetes, dyslipidemia, hypertension, and cardiovascular disease. The recommendation is 35 inches for women and 40 inches for men. Even slight decreases in waist circumference can greatly reduce your risk of developing these diseases and will also reflect progress in your weight loss efforts.

Another way to measure weight loss without stepping on the scale is by how your clothes fit. Many times when people are in the midst of trying to lose weight the scale may not budge, but they will notice that their pants are a little loser and their favorite top isn't as tight. This is due to a change in body composition (the ratio of muscle to fat). So instead of focusing on the number on the scale, enjoy the way you're looking in your clothes!

And perhaps the best way to measure weight loss has nothing to do with numbers at all - it's how you feel. Say you have about 20 pounds to lose - next time you're in the grocery store pick up a 20 pound bag of dog food and carry it around as you do some of your shopping. You'll probably notice the extra stress it puts on your body. Now imagine losing that 20 pounds - you can move around easier since there's less pressure on your joints and you'll most likely feel like you have more energy. And isn't that why most of us want to lose weight in the first place - to feel better? So while stepping on the scale definitely has its place in measuring weight loss, the good news is there are other, perhaps less frustrating ways, to track your progress.

Brianna Wilson, MS, RD is a dietitian and freelance writer based in Boston, Massachusetts. Brianna received a Bachelor of Science degree in dietetics from California State University, Fresno and a Master of Science degree in nutrition from Boston University. She currently works with an adult weight management program through Winchester Hospital. She is passionate about food and eating and enjoys teaching others about the preventative benefits of following a healthy lifestyle. Contact Brianna via email at briwilsonRD@gmail.com.

4 Workouts to Make the Most of Your Treadmill Time

2011-03-05T14:06:00.000-05:00

By Jeff Galloway

Runner's World

The 'mill is a fine tool for staying fit when the mercury drops. But it's important to have a plan of action when you hit the machine. Not only will it make the time pass more quickly, but you'll get a greater fitness boost than you would if you did the same type of run every time you went inside. Here are four treadmill workouts to do on the days you'd rather not risk black ice—or blue toes.

The "Fast 15"
Do this workout when you're pressed for time. Jog for three minutes. Then increase the speed to a faster pace and hold it for two minutes (it's okay if you're huffing and puffing a bit by the end). Walk for 30 seconds. Repeat the sequence. Next, extend the run portion to three minutes. Walk for 30 seconds. Repeat. Cool down with a short walk.

The Pace Booster
Warm up for six minutes by alternating 30 seconds jogging with 30 seconds walking. Then increase your speed slightly and run for 30 seconds. Walk for 30 seconds. Continue this 30/30 ratio. Increase your speed slightly with each successive run segment. Do as many cycles as you comfortably can.

The Distance Run
Increase your speed until you're running comfortably. Run for two minutes, then walk for one minute. Repeat this 2:1 ratio three times. Bump up the ratio: Run for three minutes, then walk for one minute. Repeat three times. End the workout by running two 2:1 segments, followed by two 1:1 segments.

The Hill Climb
Gradually increase your speed until you're at easy-run pace. Run for three minutes. Raise the incline to 2 percent for one minute, then to 4 for one minute. Lower the incline and rest for one minute. Raise to 4 percent and run for two minutes. Alternate running two minutes at an incline/jogging one minute on the flat for as long as you can.

10 weight-loss tips

2011-02-20T17:09:00.000-05:00

Here are some great tips about weight loss goals that I found. One are all of these may work for you too.

1.Personalize your goals. Set goals that are within your capabilities and that take into account your limitations. Also, consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.

2.Aim for realistic weight loss. Healthy weight loss usually occurs slowly and steadily. In general, plan to lose 1 to 2 pounds a week (0.5 to 1 kilogram) — even if your initial weight loss is a little faster in the first week or two. To do this, you need to burn 500 to 1,000 calories more than you consume each day. Also, don't expect to lose more of your body weight than is realistic. For instance, set a goal of losing 10 percent of your current weight, rather than 30 percent.

3.Focus on the process. Make most of your goals process goals, rather than outcome goals. "Exercise regularly" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale. Just make sure that your process goals are specific, measurable and realistic, too.

4.Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals can become stepping stones to reaching long-term goals. Because healthy, permanent weight loss can be a long process, your goals need to be feasible for the long term.

5.Write it down. When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk into your schedule? What do you need to get started? What snacks can you cut out each day? Then track your progress to see if you're meeting your goals.

6.Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date for your weight-loss program and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting.

7.Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable, and you're more likely to give it up.

8.Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks — a big holiday meal or office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.

9.Evaluate your progress. Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals both today and during the course of the week.

10.Reassess and adjust your goals as needed. Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle. If you find that you have to make frequent adjustments downward or constantly scale back, you may not be setting realistic weight-loss goals in the first place — head back to tip No. 1.

Why eat avacado's?????

2011-02-19T16:39:00.001-05:00

Here are ten reasons to do just like I do and eat an avocado a day:

Prostate Cancer Prevention

Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense

Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection

Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health

Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol

Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health

One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention

The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption

Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source

Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse

Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health

Try these recipes below and let me know how they trun out.

Mexican Guacamole

Ingredients

3 avocados, peeled and mashed
1 red onion, minced
1 red bell pepper, chopped
1/2 yellow bell pepper, chopped
1 green bell pepper, chopped
1 fresh jalapeno pepper, chopped
1/3 cup chopped fresh cilantro
1 lime, juiced

Directions

In a medium-size mixing bowl, combine mashed avocados, onion, bell peppers, jalapeno pepper, cilantro, and lime juice. Mix well, cover and refrigerate until you are ready to serve.

Avocado Quick Bread

Ingredients

2 2/3 cups all-purpose flour
1 1/2 teaspoons baking soda
1 teaspoon baking powder
3/4 teaspoon salt
3/4 teaspoon ground cinnamon
3/4 teaspoon ground allspice
1/2 cup butter, softened
1 7/8 cups white sugar
3 eggs
1 1/2 cups mashed ripe avocado
3/4 cup buttermilk
3/4 cup chopped pecans
1/2 cup raisins
1 tablespoon grated orange zest

Directions

Preheat the oven to 350 degrees F (175 degrees C). Grease and flour two 9x5 inch loaf pans. Sift together the flour, baking soda, baking powder, salt, cinnamon and allspice. Set aside.

In a medium bowl, cream together the sugar and butter until light and fluffy. Beat in the eggs one at a time, then mix in the mashed avocado. Stir in the dry ingredients alternately with the buttermilk until just mixed. Fold in the chopped pecans, raisins and orange zest. Divide the batter evenly between the two loaf pans.

Bake for 1 hour in the preheated oven, or until a toothpick inserted into the center of the loaf comes out clean. Allow loaves to cool in pan for at least 20 minutes before removing.

Importance of Strength Training

2011-01-20T09:51:00.000-05:00

Here are some interesting facts about strength training, I found in the The American Academy of Health & Fitness Journal today. This particular article was written by Wayne L. Westcott, Ph.D; CSCS who directs the Quincy College Fitness Research Fitness Programs. I put the his findings in list form for easy recall because his findings I feel are very important to remember.

In active adults lose about one-half pound of muscle per year during their 30's and 40's
The rate of muscle loss can double one pound a year after 50 years of age.
The higher rate of fat gain hides the muscle loss.
The average adult body weight changes approximately 10 pounds per decade but based on body composition the average adult changes 20 pounds per decade (5 pounds less muscle and 15 pounds more fat).
A woman in their 50's may have 15 pounds less muscle and 45 pounds more fat then in her 20's. This change in body composition can lead into a variety of degenerative problems. Such as cardiovascular disease, types of cancer, type II diabetes and the common complaint I hear from many of my clients.....low back pain.

Dr. Westcott says most adults are so focused on fat loss (which I find as well) suggests more emphasis should be placed on muscle gain.

5 pound of muscle loss per decade is largely responsible for up to a 5% per decade reduction in resting metabolic rate. Which means the slower our RMR the more body fat you can gain because there is less muscle.
Skeletal muscle uses more than 25% of your calorie expenditure while you sleep, let alone while your are awake and active.
Even though eating few calories can prevent weight gain it cannot reduce the rate of muscle loss or metabolic slow down.

Here is the good part.

Older adults can rebuild muscle that have atrophied from years of sedentary living.
The study at Tufts University and University of Maryland found Seniors (and I will say anyone else would get the same results) that strength trained on a consistent basis gained 3 to 3.5 pounds of muscle and increased their resting metabolic rate by 6.8 to 7.7% after 3-4 months of training.

As you can see these findings are an eye opener. It's so important to have balance in life. If you diet and your calories are taken to low. Yes you will lose weight but part of that weight is muscle. The muscle you are losing supports all the bones in your body and your joints. There is such a thing as what I call skinny fat. You've seen very thin people but are flabby. Guaranteed they have no endurance, can't lift a case of water bottles. Is that quality of life? Wouldn't you rather spend the time 3 times a week exercising and be able to enjoy life, limit back and knee pain, keep your body fat in check not to mention look great. It's worth the work and time. There are no quick fixes. And some times those very quick fixes will set you back.

Ahhh I Can't Get Motivated To Workout!!

2011-01-18T18:35:00.002-05:00

    There are 1,440 minutes in every day. Schedule 30 of them for physical activity! Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems. ...................Centers for Disease Control and Prevention

    Everyone knows they need to exercise but somehow it gets lost in our busy lifestyles or you just don't know how or where to start. If your having a hard time getting motivated here are somethings that may help you. First, have a clear idea as to what your goals are. Do you want to lose weight, walk or stand without pain or have enough endurance to play with your kids? What is your definition of fitness? Sometimes this can be distorted. Just because you see someone who is slender doesn't mean that they are strong or have enough endurance to carry a few bags of groceries up the stairs. To some their definition of fitness is to just be able to get up and down without pain? Or even be able to get up from the floor at all? Second, assess how you are feeling now. Are you happy with how you look and feel? Third, can you do it alone or even have the knowledge to know what kind of fitness plan you can do that can get you the results you are looking for. And lastly, do you have the motivation and dedication to stay consistent with your program. It doesn't do you much good to workout for a few weeks and stop. You have to adapt a habit.
   If you don't know where or how to start or you have tried on your own and can't seem to stick with it a personal training may be the answer. You can get help evaluating where you are now, clarify your goals and then develop a fitness plan that can get you the results you want. Most fitness plans I design are developed with the clients goals, fitness level and even their personality. For instance, a beginner exerciser may not want to train for a full hour at first. So, so I would suggest starting out with a 30 min workout plan. Others, like to strength train but hate cardio. For those I suggest interval training. Lift then cardio, lift again then cardio and so on. This type of training is awesome for those of you who want to lose body fat. I also take notice of any postural imbalances, which is a result of muscle imbalance. Another benefit in personal training is the knowlege you will gain and soon you will not only reach your fitness goals but will be able to continue on with your fitness programs with confidence. Yes, it's an investment but you are investing in your health.

Ezeckel Bread

2011-01-09T14:03:00.000-05:00

I love this bread it's so good. I enjoy it with alomond butter. Here are more facts:

Ezekiel 4:9® Organic Sprouted Whole Grain Products are:

Flourless, Organic, Complete Protein, and Sprouted Whole Grain

This bread has six grains and legumes are sprouted and combined, an amazing thing happens. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high, that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread – from all vegetable sources – naturally balanced in nature.

Ezekiel 4:9® Bread, made from freshly sprouted organically grown grains, is naturally flavorful and bursting with nutrients. Rich in protein, vitamins, minerals and natural fiber with no added fat. Try it served warm to release its exceptionally rich nutty flavor.

INGREDIENTS: Organic Sprouted Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Rye, Organic Sprouted Barley, Organic Sprouted Oats, Organic Sprouted Millet, Organic Sprouted Corn, Organic Sprouted Brown Rice, Fresh Yeast, Organic Wheat Gluten, Sea Salt

Why do I have to do balance training????????

2011-01-06T19:14:00.002-05:00

I hear this a lot and I do realize it's tedious but so necessary. By bringing balance work into your training program will

increase coordination,
athletic skill
improvement in posture
fall prevention.
Improves core strength
Improves body awareness
Improves joint stability
Fall prevention

It's so easy to bring the balance training while your doing your workouts and still reach your other fitness goals. There are three pieces of fitness equipment I like to use that increases balance in my clients; the stability ball, bosu and balance discs. Below are some great examples of the ways I increase balance and coordination with my clients, all while burning calories and increasing strength.

The stability ball is a great way to
increase ab strength as well

The bosu not only increases stability but
increases strength in the legs.

The best part improving balance doesn't take very long with consistent work. You will enjoy feeling more confident in the way you move in your everyday life.

New Years Resolution to a Healthier Lifestyle.

2010-12-27T17:38:00.000-05:00

Christmas is now over and soon everyone will be thinking of their New Years Resolutions. According to Karl manager of Fitness First Health Club in Frederick "sales are expected to increase about 35% in the month of January". This is proof that many people put losing weight and starting a healthier lifestyle at the top of their list of New Years Resolutions. Unfortunately, as busy as the gym gets in January it dies down a few months later. This tells me that many people have good intentions to get in the gym and exercise at least a few times a week but for what ever reason getting into the gym falls by the wayside. Here are a few tips that may help you to keep that New Years Resolution to get in shape.

Don't start out gun ho and get yourself so sore that you can't move the next day. If your just getting back into the gym or for the first time. Just start off with cardio and just add a few strength training exercises in at a time.
If you aren't sure where to start. It will be better to hire a personal trainer for a few sessions to get a good workout program that is designed for your particular fitness level.
You don't have to go to the gym and spend hours to get results. You can do just 3 hours a week. We all can spare that.
Don't get hung up on how you think others are thinking of you. Chances are they are worried about the same thing. When you walk into that gym say to yourself " Its all about me now"
Try to take a buddy to workout with or find someone there. The support and encouragement will help you stay motivated.
Schedule your times and days and make it a routine.

Ok, you hate the thought of going to the gym. It's cold outside. This doesn't mean you can't still work towards your New Year Resolution to a healthier lifestyle. Here are some tips for a that will help in your home workout.

Work out at a time you won't be interrupted or make it known this is your time.
Have a workout plan. Again, a trainer can help you with a plan that will be productive.
Staying consistent will get you the results you are looking for.
Grab some friends and get a walking group together. You will be less likely to skip exercise if you have someone calling you and the support will be great.
Again, just 3 hours a week will be the ticket.
Make reasonable goals. The first one may be to just workout consistently for a month. That's just 12 workout sessions.

Hope these tips will help you with your fitness goals for 2011. Feel free to comment and even throw out some tips of your own. Love to hear from you. Good luck.